Health
Here’s What To Eat To Keep Your Bones Strong
Oily fish is also rich in vitamin D, which helps the body to absorb calcium. A deficiency in this nutrient is associated with fatigue, reduced muscle function and higher fall risk.
Credit: BBC/ Getty images
Milk cheese and yoghurtCalcium, vitamin D and protein are the primary drivers of bone health and nutrients like vitamin K, magnesium, zinc and phosphorus are all important for maintaining healthy bones and muscles.
It’s common knowledge that foods rich in dairy are indeed rich in calcium – one 200ml (6.8 fl oz) glass of milk provides about 260mg.
In a recent trial, researchers looked at the effects of increased dairy and protein consumption in 7,195 older adults living in care homes and found that over two years, those in the higher-dairy group had an 11% lower risk of falls and a 46% lower risk of hip fractures.
Because the intervention increased both calcium and protein, the researchers suggest it could be the combination of the two that provided the protective effect.
As for how much to consume, recommendations vary between countries.
In the UK adults are recommended to consume about 700mg of calcium per day. If you’re at risk of osteoporosis, the recommendation is 1,000mg per day. Postmenopausal women meanwhile should aim for 1,200mg.
In the US the recommendation is for adults to consume between 1,000-1,200mg of calcium each day, depending on your age and gender.
Soy
There are plenty of non-dairy food sources that help you get calcium into your diet, says Ward. One of these are soy foods, such as tofu and edamame beans – 100g (3.5oz) of tofu contains 200mg of calcium.
There is emerging evidence that soy foods could reduce the risk of fractures.Soy contains a type of naturally occurring plant compound that resembles oestrogen, called isoflavone. Studies have also found that postmenopausal women with a high intake of soy supplements have better bone density.
Chia seeds
Chia seeds are an excellent source of calcium, magnesium and phosphorus, and we only need a small amount to get numerous nutrients.
One tablespoon contains 95mg of calcium.They are also rich in omega-3 fats, which help reduce inflammation. This is particularly important, because chronic inflammation can cause the body to break down old bone tissue faster than it can rebuild it.
Over time, this imbalance can increase the risk of osteoporosis. In animal research, rats fed chia seeds for over a year had better bone mineral content than those on a standard diet. While the findings are promising, more research is needed to understand if the same effect would occur in people.
Dried fruit like prunes and figs
You may not immediately think of dried fruit when it comes to bone health, but foods such as figs and apricots are rich in calcium – two dried figs contain about 100mg of calcium. Fresh fruit can also be a source, with one orange containing about 50mg.
Figs and apricots also contain magnesium, which helps support bone formation and mineral balance. Additionally, many fruits are rich in polyphenols, which are natural plant compounds with antioxidant and anti-inflammatory properties, which may help to slow bone breakdown.
Canned fish
One small tin of sardines can provide as much as 30% of the calcium you need per day, (a 60g tin contains about 240mg of calcium).
Canned salmon is also high in calcium, as well as being rich in protein, which plays a vital role in maintaining healthy bones, preserving muscle mass and supporting the body’s repair processes.
Bone and muscle should really be thought of as a single system,” says Dawson-Hughes.
“If you can preserve muscle strength, you will lower risk of falls and you will dramatically lower your fracture risk.”
Oily fish is also rich in vitamin D, which helps the body to absorb calcium. A deficiency in this nutrient is associated with fatigue, reduced muscle function and higher fall risk.
Source: BBC
Health
Nigeria Still Not Ebola-Free Despite No New Cases, NCDC Warns
The Nigeria Centre for Disease Control and Prevention (NCDC) has cautioned that the country remains not Ebola-free, even though no new cases have been recorded since an imported infection was confirmed last month.
NCDC Director-General Dr Jide Idris issued the update on Tuesday, stressing the need for continued nationwide vigilance while Nigeria awaits clearance from the World Health Organization (WHO). He noted that 28 of the 62 contacts linked to the index case—a traveller from Uganda who tested positive for Bundibugyo virus disease on October 20—were still under monitoring as of November 9. The other 34 had completed their individual 21-day follow-up periods.
“Because they have left the quarantine does not mean we are Ebola-free. We can only be declared Ebola-free after another 21 days again. And it is not by ourselves to declare ourselves Ebola-free. WHO must be involved,” Idris said. He added that the absence of new cases does not end the response, as each contact’s monitoring period runs separately based on their last possible exposure.
The agency is maintaining contact tracing, laboratory testing, investigation of alerts, infection prevention measures, and surveillance at airports and land borders in collaboration with the Federal Ministry of Health and Social Welfare, the Federal Capital Territory Administration, state authorities, and partners. Alerts from states including Adamawa, Rivers, and Borno have so far tested negative.
Idris clarified that identification as a contact does not mean a person has the virus; monitoring allows early detection of symptoms and a rapid public health response. He urged healthcare workers to stay alert, take travel and exposure histories, follow infection control protocols, and report suspected cases promptly.
Nigeria currently has no confirmed active cases following the medical evacuation of the index patient (and her husband) to Switzerland. Under WHO protocols, a country is typically declared free of Ebola only after 42 days without new confirmed or probable cases.
Health
BREAKING: NCDC Flags 2 New Suspected Ebola Cases in North-East
The Nigeria Centre for Disease Control and Prevention (NCDC) has reported two new suspected cases of Ebola virus disease in the country’s North-East region.
In an update released on Saturday, October 31, 2026, the agency said the two individuals have been isolated. Contact identification and listing are ongoing, and laboratory testing is underway to confirm or rule out the infection.
“Being classified as suspected cases does not mean they are confirmed Ebola cases; confirmation is subject to laboratory results,” the NCDC stated. The agency advised the public to maintain good hand hygiene, practise enhanced sanitation, and follow guidance from public health authorities. Further updates will be provided as verified information becomes available.
The development comes after Nigeria confirmed its first Ebola case in more than a decade on October 20. That case involved a 42-year-old woman who had travelled from Uganda to Abuja and tested positive for the Bundibugyo strain of the virus. She was later medically evacuated to Switzerland along with her husband.
Health authorities continue to monitor contacts linked to the earlier confirmed case while strengthening surveillance nationwide.
Health
Nigeria’s First Imported Ebola Patient Moved to Switzerland
Nigeria’s Coordinating Minister of Health and Social Welfare, Prof. Muhammad Ali Pate, confirmed on Monday that the country’s first imported Ebola patient has been evacuated from Abuja to Switzerland.
In a statement posted on X, Pate said the patient was clinically improving, stable and conscious but remained potentially infectious, necessitating strict safety protocols throughout the evacuation process.
The patient travelled with her spouse, who has remained asymptomatic. The minister commended healthcare workers for their efforts in managing the case.
Pate assured Nigerians that public health measures remain in place to contain the virus and urged citizens to stay vigilant while relying only on credible information.
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